Obesity is America's second leading preventable killer. Studies have shown that overweight people are more at risk of premature death. In addition to the physical risks associated with obesity, mental health issues like negative thinking and poor self-esteem can make losing weight a struggle. These mental health problems can be prevented with some simple strategies.
Negative thinking
If you are struggling with losing weight, negative thinking may be keeping you from reaching your fitness goals. Negative thoughts put your body into a state of physical stress, which is often the reason why you overeat. Research has shown that brain and gut are interconnected. Your gut contains trillions and trillions, of microorganisms. Positive thoughts can be overcome and you can improve overall health. Here are some strategies to stop negative thinking and begin living a healthy, happy life.
Self-reflection
It is important to take the time to reflect on your weight and make a change. Weight loss is often a proxy for deeper emotional needs. It is important to ask yourself why you are trying to lose weight. Using a Socratic line of questioning is a good way to dig to the root cause of your weight loss goal. Once you have determined the motivation behind your weight reduction goal, it is time to start a self-reflection process that will help you achieve it.
Take control of your thoughts
Although it may sound like a good idea to cut out comfort foods, it can lead to negative thoughts about your body. Also, negative thoughts can lead to anxiety and depression which can then lead to emotional food. It is possible to lose weight mentally, but if your thoughts get out of control you could find yourself binge eating unhealthy foods and emotional eating. Anna Schafer Edwards, a registered marriage and family therapist intern, suggests that you take control of your thoughts. Ask yourself "Is this food worthwhile?"
Time for self-reflection
Self-reflection plays a vital role in personal growth. People make self-improvement resolutions at the beginning of each new year. People desire to lose weight and quit smoking. It is possible to make positive changes in your life by taking the time and reflecting on your behaviour. Here are some suggestions to help you self-reflect.
FAQ
What's the best exercise for busy people?
Doing exercises at home is the best way to stay in shape. You don't have to join a gym or go to a fitness center to stay fit. You can do simple exercises at home without spending much money on equipment.
All you need is a pair dumbbells, mat, chair, and a timer.
You must be consistent with your training. If you are absent for a few weeks, you could lose your motivation.
Three times per week is a good way to begin. These could include push-ups/pull-ups/squats, push-ups/pull-ups or dips/curls.
Once you've mastered the basics, you can start to move on to other types of exercise such as running or jumping rope, skiing, yoga, Pilates and dancing.
You should choose an exercise program that suits your life. For example, if you are working long hours, then you might want to avoid exercises that require too much energy.
If you are a night person, it's a good idea to work out during the evening rather that in the morning.
Listen to your body. Stop when you feel tired.
How does intermittent fasting impact my sleep?
Yes, intermittent fasting can impact your sleep. When you skip meals, your hunger hormones increase. You may wake up more often at night because of this.
Experts recommend skipping breakfast. Instead, experts recommend eating light snacks before bed.
If you are still hungry after your snack, you can eat a small dinner right before you go to bed.
Overeating is not a good idea. You will end up gaining weight rather than losing it.
What amount of exercise is necessary to lose weight?
The amount of exercise needed for weight loss depends on several factors, including age, gender, body type, and how much you weigh. However, the majority of people require at least 30 minutes of moderate exercise five days a week.
The American College of Sports Medicine recommends 150-minutes of moderately intense aerobic activity every week. It should be spread over three separate days.
To lose 10 lbs, you should aim to exercise 300 minutes each week. This includes activities such swimming laps (brisk walking), biking, dancing and playing tennis.
Consider doing 20 minutes of vigorous exercise thrice a week if you are just starting out. That could include activities like lifting weights, sprints, jumping rope, or fast walking.
Aerobic exercise helps to build muscle mass and burn calories. Muscle burns a lot more calories than fat. You may be able to achieve your goal quicker by building muscle and losing fat.
Statistics
- Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
- According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
- A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (healthline.com)
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How To
How to exercise to lose weight
Exercise is one of the best ways to lose weight. However, many people do not know how to exercise correctly. Exercise should include cardio exercises such as running, cycling, swimming, walking, etc., and strength training exercises such as lifting weights, making pushups, pull-ups, squats, lunges, etc. Combining these two types is the best way for you to lose weight. Start exercising and find friends to support you. You have the option to go to a gym, but you also have the option of walking around the neighborhood. You need to keep doing the same thing no matter what kind of activity. It's easy for things to go wrong when you start exercising. Just keep going!